1 serving (medium) of Curd Cheese Salad (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 5 g of carbs, 9 g of protein, 6 g of fat and 1.8 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Curd Cheese Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

7.5g

· 15% DV

Fat

· 6% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 18% · Protein 33% · Fat 49%

Curd Cheese Salad Vitamins & Minerals

Vitamins

B12

0.5µg · 21% DV

Vitamin K

18µg · 15% DV

0.18mg · 14% DV

0.4mg · 8% DV

Minerals

Calcium

180mg · 18% DV

Phosphorus

110mg · 16% DV

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Curd Cheese Salad?

Nutrient density

High

62/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

50/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Curd Cheese Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Curd Cheese Salad

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Curd Cheese Salad Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Curd Cheese Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Curd Cheese Salad Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Curd Cheese Salad Fat Profile

SATURATED

3.1g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 2.4:1

Below the ideal 4:1 — a good omega balance.

Compare Curd Cheese Salad

🥗vs🧴

Curd Cheese Salad vs Hawthorn Vinegar72 kcal more per 100 g

→🥗vs🌯

Curd Cheese Salad vs Tantuni120 kcal fewer per 100 g

→🥗vs🌯

Curd Cheese Salad vs Chicken Wrap105 kcal fewer per 100 g

→🥗vs🍫

Curd Cheese Salad vs Protein Bar260 kcal fewer per 100 g

→

Foods Similar to Curd Cheese Salad

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Curd Cheese Salad

How many calories are in curd cheese salad?

Curd cheese salad contains 90 calories per 100 g. The same amount provides 7.5 g of protein, 4.2 g of carbohydrates, and 5 g of fat.

Is curd cheese salad low glycemic?

Yes, curd cheese salad has a glycemic index of 25, which is considered low. It contains dairy, so it is not suitable for people with dairy allergies.

Have another question about Curd Cheese Salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026